South African summers really lend themselves to outdoor training; and lucky for us, so does bodyweight training. With little to no need for any equipment, you will be able to perform bodyweight exercises almost anywhere. Whether it is in your back garden or in the local park, you will be able to build muscle, lose fat, increase strength and improve flexibility all while catching some much needed vitamin D.

Besides the obvious perks of training outdoors, here are 10 reasons to perform bodyweight training :

1. Highly Efficient Workouts

According to studies, high intensity bodyweight exercises can elicit excellent results within a relatively short period of time. Due to the fact that there is little to no equipment involved, it is easy to transition between exercises thereby keeping intensity very high. If performed in an HIIT style, bodyweight training can help to burn serious amounts of calories and promote the release of the muscle-building hormones, testosterone and growth hormone.

2. Can Be Performed To Burn Fat

As mentioned above, bodyweight exercises can be performed in a number of ways in order to achieve a variety of goals. Performing bodyweight exercises in a circuit style can really set your metabolism on fire. Couple this with a few sprints and you will turn your body into a fat burning machine. This high intensity training will promote and afterburn effect which will keep your body burning calories for up to 24 hours after your workout.

3. Improved Body Composition

Because of the fact that you are able to build muscle and burn fat simultaneously with bodyweight exercises, you will be able to improve overall body composition. Improved body composition will in turn help reduce joint pain, improve blood circulation, lower the risk of heart disease and make you feel more energetic and confident.

4. Increase Core Strength

Did you know that the core is not just made up of six-pack abs? In fact, the core and trunk of the body contains at least 29 muscles. The good news is that by utilising a comprehensive bodyweight training regimen you will be able to target all of these muscles and therefore strengthen the core. Not only will this help to tighten your abs but it will also lend itself to improved posture and overall performance.

5. Improve flexibility

While resistance training can lead to tight muscles and inflexible joints, bodyweight training can actually help with building strength and flexibility. Because a number of bodyweight exercises move through a full range of motion, your muscles will continually be stretched and your joints will move freely. Yoga is a great bodyweight training style to help improve core strength and flexibility while improving posture.

6. Can Be Performed Anywhere

One of the best things about bodyweight workouts is that they can be performed anywhere. So whether you are travelling for work or just don’t have time to get to the gym, there is no excuse not to squeeze in a bodyweight workout.

7. Improve Balance

Whether you are a sportsman or just an average trainee, improving balance can be of great value. Not only will it help to increase overall performance but it can also help to limit injuries. Functional movements help to improve balance by increasing strength and body awareness.

8. Allows You To Mix Things Up

Because bodyweight circuits can be done in a variety of formats, you can easily mix up workouts so that you don’t get bored. Not only that, you can also change up where you work out so you can have a change in scenery. After all, a change is said to be better than a holiday.

9. No Gym Fees

Whooohooo….nothing better than saving a few bob. Bodyweight workouts can be done anywhere and therefore require no fees to be paid to a gym just to get a workout.

10. Helps With Injury Prevention

Most bodyweight exercise are safe to perform for most exercisers irrespective of experience, age or fitness level. In fact, bodyweight exercises are often used as an effective option for rehabilitation.


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